Intermediate Long Course Training Plan For Any Race


Kayla Bowker USAT Level 1 Triathlon Coach

All plans by this Coach


20 Weeks

Typical Week

3 Swim, 3 Bike, 3 Run, 1 Day Off, 1 Other

Longest Workout

1:05 hrs swim
3:30 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman intermediate multi day power based pace based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Why Where Your Feet Take You??

Detailed Plan Geared towards pushing you to be the strongest you can be!
EMAIL ACCESS for questions or help with your plan at
Coach Kayla believes in training plans that push you outside of your comfort zone while teaching you to feel strong and confident in your skin.

What the Where Your Feet Take You Athletes Say:
"Kayla’s coaching has allowed me to gain a level of fitness that I thought I would never be able to achieve. Looking forward to continuously pushing my limits "

"More importantly, I feel strong & confident. Coach Kayla pushes me beyond the borders of comfort and even beyond what I believe to be achievable, at times."

Is this plan for you?
There are 2-3 swims, 2-3 cycles, and 3 runs a week. There is a day off approximately every other week, sometimes every week and every fourth week is an active recovery week. This plan alternates between a long ride and long run one weekend to a longer brick with medium run on the weekends.

To be successful with this plan you should have around 6 -12-months experience of frequent triathlon training however you do not need to advanced in order to be successful with this plan. Prior to starting this plan you should be able to swim for 30 minutes, bike for 1 hour and run for 45-50 minutes. Guidance is provided for HR, Feel, Power or Pace. You can start this plan on any Monday.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:03
Training Load By Week
Average Weekly Training Hours: 07:03
Average Weekly Breakdown

Kayla Bowker

Where Your Feet Take You

I am Kayla Bowker certified USAT Level 1 Triathlon Coach and founder of WhereYourFeetTakeYou. Where Your Feet Take You is a team dedicated to finding passion, faith, and strength in oneself through triathlon. I offer one on one coaching for triathlon and running along with other coaching options to help you towards accomplishing your goals.

Back to Plan Details

Sample Day 1

Pool Swim - Drills and Aerobic Endurance

Warm up
200 easy

Pre-Set (Drills)
4x25 Drill
1. Single Arm Drill (R arm)
2. Single Arm Drill (L arm)
3. Single Arm Drill (R arm)
4. Single Arm Drill (L arm)

50 swim easy feeling what you just learned in the drills before

4x25 Drill
1. Fist Drill
2. Fingertip Drill

50 easy feeling what you just learned in the drills before

6x50 Moderate endurance Pace with Buoy
on 15 seconds recovery in between

50 Aerobic endurance
100 Aerobic Endurance
200 Aerobic Endurance

cool down
100 easy swim
100 kick

Sample Day 2

Openers - (80%, 85%, 90%)

warm up build
10 mins 65 %
5 min 70%
5 min 75%

2X3 minutes at 80%
recover 2 minutes

2X3 minutes at 85%
recover 2 minutes

2X3 minutes 90%
recover 2 minutes

10 min cool down

Sample Day 3

Run - Endurance Effort with Bursts

Warm up 5 minutes

15 minutes Endurance Effort
Finish the run off with 6x30 seconds hard effort on 1 minute easy recovery

cool down 5 minutes

Sample Day 4

Pool Swim - Pacing

Warm up
200 easy
3x(50 moderate effort, 25 All Out, 25 easy)

Two Rounds (all on 40" rest) all on Threshold effort:


Cool Down:
200 pull cool down.
100 kick with fins

Sample Day 4

5 min 80% 2x3 min 90% 10 min 75% 3x6 minute build

warm up 10 minutes

5 minutes 80% FTP
2 minute recovery
3 minute 90% FTP
2 min recovery
3 minutes 90%
2 minute recovery

10 minutes 75%

3 sets of
1 minute 60%
1 minute 65%
1 minute 70%
1 minute 75%
1 minute 80%
1 minute 85%
1 minute 90%

cool down 10 minutes

Sample Day 6

Brick (bike) 2x8 minutes 75%, 2x6 mins 80%, 6x1 min 95%

warm up 10 minutes

2x8 minutes 75-80% on 3 minutes easy spin recovery

2x6 minutes 80% on 2 minute easy spin

6x1 minute 95% on 90 seconds easy spin

10 minute cool down

Sample Day 6

Brick (run) 4x2 minutes race pace on 1 minute recovery

5 minutes to ease into it off the bike

4x2 minutes race pace
1 minute recovery

8 minute cool down

Intermediate Long Course Training Plan For Any Race

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